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Hydration for Pregnancy and Postpartum

Hydration is so important for mama’s! Whether you are pregnant and still building baby inside of you OR in the postpartum season, healing your body and breastfeeding your little one.


In general, water plays many roles in the body: regulates body temperature, transports nutrients, cushions bones and joints, maintains normal electrical properties of cells, removes wastes and flushes toxins.

In pregnancy, our fluid intake needs to go up to support our bodies production of amniotic fluid and increased blood volume. And the role of water to transport nutrients becomes so important to nourish your baby! Staying hydrated can also prevent the all so common pregnancy constipation, hemorrhoids, muscle cramps, headaches, bladder infections and more.

In the postpartum and breastfeeding season, hydration will be essential to support your energy levels, tissue healing, hormone rebalancing, and maintain breast milk production.


If pregnant, aim for about 100 ounces a day

If postpartum, aim for a minimum of ½ your body weight in ounces.


#1 Add a pinch of Himalayan salt to maintain proper electrolyte balance. (Studies show this can actually help improve blood pressure AND prevent preeclampsia.)

#2 A good way to gauge if you are getting enough fluids is the color of your urine. IT should be a clear or very pale yellow when you are well hydrated.


My favorite hydrating beverages for mamas include water w/ lemon and ginger, herbal teas like nettles and red raspberry tea, veggie and meat broths, and coconut water!


While drinking MORE water is needed, we can actually DEPLETE our bodies of vitamins and minerals if we don't have proper electrolytes in our water and food. Electrolytes are essential minerals that carry an electric charge once dissolved in fluid. Sodium, potassium, chloride, calcium, and magnesium all act as electrolytes. Along with the pink salt mentioned in Tip #1, check out Lily's Nichol's fantastic article on Electrolytes in Pregnancy where she shares more food sources for these essential minerals.

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